Learn to harness your inner vegan

There are pitfalls, but lots to glean from strict diet

The University of North Texas has opened its new, all vegan cafeteria.

With the report that former U.S. president Bill Clinton has gone vegan, a condition that can deepen one's personal relationship with quinoa, the global news cycle turned briefly to the question of just how to marinate good tofu. But what, exactly, constitutes a vegan diet, and how do you know if it's for you? Here is a primer on this still uncommon but increasingly popular practice, and some of the best ideas from vegan eating that apply to any lifestyle.

WHY VEGAN?

In Clinton's case, adopting a vegan diet came as a response to health issues. With a history of heart problems, Clinton says he tried to manage his condition by watching his weight and reducing his cholesterol intake. But after a second heart procedure last year, Clinton gathered together a team of nutritional gurus to help devise a dietary plan that would potentially save his life. Their recommendation? Cut out the animal products entirely.

By definition, to be vegan means avoiding all animal products and by-products ("ethical vegans" extend this to all household and personal items, from clothing to cosmetics). So, in addition to steak and pork chops, vegans avoid poultry, fish, eggs and dairy products, as well as additives and by-products that have come from animals, such as gelatin (derived from hooved animals) or isinglass (a fish by-product used for clarity in beer).

As you can imagine, adopting a vegan diet is not easy, and for that reason, it is still a relatively uncommon dietary choice. But based on a significant body of evidence, both vegetarian and vegan diets can improve your health. For example, numerous studies conducted on the so-called "portfolio" diet, a plant-based diet that is rich in beans, soy products, fruits and vegetables, as well as nuts and seeds, can lower LDL (the so-called "bad") cholesterol by about 30%, a result on par with cholesterollowering drugs. In fact, in a study published in this month's Journal of the American Medical Association, the portfolio diet was more effective than a traditional heart-healthy diet low in saturated fats at reducing LDL cholesterol, even for those already eating a relatively healthy diet.

VEGAN HITS & MISSES

A "good" vegan diet not only includes plenty of fruits and vegetables, but also a wide range of protein-rich plant foods, such as nuts, seeds, beans, lentils, chick peas, quinoa and other proteinrich whole grains, as well as soy products. Without careful planning, many vegetarians and vegans can end up living on a diet of bread, plain pasta and rice, leading to a number of nutrient deficiencies, including:

Iron Common in red meat, but also found in a less absorbable form in many beans and legumes, as well as pumpkin seeds and blackstrap molasses.

Omega-3 fatty acids Common in fish, but also found in a form less usable by humans, in walnuts, flaxseeds, chia and hemp seeds and some algae.

Zinc Common in various meats, but also found in many nuts and seeds.

Magnesium Common in nuts, seeds, beans, legumes and whole grains.

Calcium Common in dairy products and fish with bones, it can be found in lesser amounts in green vegetables, some nuts and fortified soy products.

Vitamin B12 Found in many animal products, it can also be obtained from fortified foods (in the vast majority of cases, the form of the vitamin in plant-based foods is inactive and not usable by humans).

Iodine Derived from animal products to produce iodized salt, it can also be obtained from sea vegetables.

MAKE IT WORK FOR YOU

Despite the benefits, odds are that most people will not adopt a vegan lifestyle tomorrow. But as with most things in life, you can take incremental steps to slow or reverse your risk of disease, (if you're not already in a high risk situation). Here are some examples:

Instead of cheese or sweets as a snack, try a handful of almonds, walnuts, cashews, pumpkin seeds or soy nuts.

In lieu of a nightly meatbased dinner, try to have at least one meatless dinner per week. If you enjoy making or buying soups, opt for lentil or bean-based soups instead of their meatier cousins. Experiment with plant-based foods that might not make your usual shopping list. Edamame (immature soy beans), for example, is easy to make (just boil for a few minutes, drain and lightly salt), and makes a great snack, side dish or salad topper.

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